Wednesday, June 2, 2010

Stair climbing Questions Answered Here!

1.What type of workout does stair climbing (walking or running) produce when compared to walking or jogging on a treadmill or outside on a relatively flat surface?

Answer: Stair climbing is more efficient then running or walking on a flat surface. First and foremost climbing stairs is a vertical challenge. The individual must push his own bodyweight vertically, which when looking at overall calorie burn and overall muscular endurance is more efficient then running.

Second, stair climbing produces better results when looking at overall body compositional changes (Losing body fat and gaining muscle) the calorie expenditure is greater therefore allowing the body to change at a greater rate.

Thirdly more muscle fibers are recruited leading to a better overall workout. Lastly the workouts are safer due to stair climbing being more of a low impact exercise.

2.Could you provide tips on stair climbing for beginners?

Answer: Always warm-up. Make sure to do some type of full body warm-up which allows the mind to begin to focus on the task at hand. Some great exercises would be jobbing on the spot, butt kicks, high knees, side shuffles, arm-circles and squats. A warm up should be 5-10 minutes long.

When starting a stair climbing workout always start off slow. The best part of climbing stairs is that you do not have to run up stairs or do long workouts to make great gains. 10 minutes for a rank beginner is amazing, and then increase from there.

When starting make sure to always put the whole foot on the step, this will ensure that you will work the major muscles in the legs more efficiently. Also you will protect your Achilles tendon.

The best way to climb stairs is to actually push from your heel, this will help contract more muscles in the glutes (buttock muscle) and hamstrings. For a rank beginner I would recommend one step at a time. However once the beginner has had a few workouts climbing stairs, two steps is recommend.

For the first few workouts, so not overextend the body. The body will adapt quickly. The key is consistency to keep pushing beyond what the person did in the previous workout. For example if the person did 5 flights of stairs, they should try to do a minimal 3-5 flight more per workout or 5-10 more minutes. This will ensure the body will continue adapting. Unlike running, the body will adapt quickly to a stair climbing routine.

3.What are some popular places people might be allowed to stair climb for exercise?

Answer: - If you live in a condo or apartment building you have got it made! The higher the better! If you work in an office building that is in a tall tower then use your lunch hour for your stair climbing workouts.

Other places to climb would be bleachers in a baseball park, any outdoor stair case that has more then 50 stairs. (Think Rocky climbing up the famous Philadelphia stairs!) The city that you live in should have numerous staircases that would be suitable for climbing!

4.What are the best methods to practice to avoid injury during stair climbing for exercise?

Answer: First start slow! If you haven’t exercised in a while it would be counter-productive to push harder then the body can tolerate. Beginners should do no more then 15 minutes at a time. Amazing changes in the body can happen in 3 workouts per week 15-20 minutes each!

Second always stretch after the workout! Stretching allows for more range of motion in the joints. If the muscles are tight they will not contact properly and this will pull the body out of alignment (Much like a car whose tires are miss-aligned) this will in turn produce injuries. Stretch for a minimum of 10-15 minutes after a workout.

Third – Do not force the body to do more in a week then it is capable of. Stair climbing is strenuous exercise and two stair climbing workouts a week for beginners is enough supplemented by a sound strength training program will produce amazing results!

5.Is stair climbing for exercise green?

Answer! Yes! Stair climbing can help save the planet! It is also FREE! No gym membership required! Here in Toronto the World Wildlife Fund puts on a stair climbing event at the CN Tower! Over 5,000 climb the CN Tower and fundraise to help save the planet, fight global warming and help save animals! Do your part today! Climb stairs and provide a better place to live for our future generations!

6.Is there anything else you'd like to add?

Stair climbing is an amazing activity that anyone can participate in! Look for stair climbing to explode in popularity over the next few years! Go to and sign up to receive your five free tips to become a better stair climber as well as find out information on our competitive climb series that starts February 2011!


  1. Long distance runners like the east africans have long tibia's and short torsos. In contrast, squatting is easiest for people with long torsos and short femors. Stair running seems more like repetitive squatting than flat running so what are the optimal proportions for stair climbing/uphill running?

  2. While the mainstream fitness media still insists that aerobic
    exercise is a great way to lose weight, Turbulence Training users
    know that interval training is the better way to burn body fat.

    Still not convinced?

    A recent study published by the North American Association for the
    Study of Obesity, subjects aged 40 to 75 were instructed to do 60
    minutes of aerobic exercise per day for 6 days per week for an
    entire year.

    Given the amount of exercise, you'd expect weight losses of 20, 30
    pounds, or more, right?

    Well, the surprise findings showed the average fat loss for female
    subjects was only 4 pounds for the entire year, while men lost 6.6
    pounds of fat over the year. That's over 300 hours of aerobic
    exercise just to lose a measly 6 pounds of blubber. Not time well
    spent, in my opinion.

    So what's the better way? Stick with Turbulence Training, using
    interval training and strength training to get better bodysculpting
    results. With intervals, you'll achieve more fat burning results in
    less workout time.

    The next time you are out exercising, perform a session of interval
    training. If you are walking or running outside, find an incline
    that can challenge you for 60 seconds, then walk down for 60-120
    seconds, and repeat up to 6 times.

    If you walk or run on a treadmill, adjust the incline or speed to
    safely increase the challenge for 60 seconds, then return to the
    normal pace for 60-120 seconds, and repeat up to 6 times.

    You can also use a rowing machine, bicycle or stationary bike, or
    even an elliptical machine to do intervals.

    But whatever you do, stay away from boring, ineffective cardio
    exercise workouts and stick with Turbulence Training for your fat
    burning program.

    ===> Fast fat loss workouts... <=====

    Save time, burn fat,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    "I'm 25 and was seriously overweight at the start of this year. I've
    been doing the TT for Fat Loss Workouts and after 5 months of
    training. I've lost nearly 28lbs. I want to take this opportunity
    to thank Craig for making your knowledge so accessible and your
    articles and blogs that not only make us think about our
    lifestyles, but encourage us to change them for better health."
    Kevin Thow, Sydney, Australia

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

    "Turbulence Training makes so much sense and I really enjoy the
    different workouts so never get bored. From an aussie that was
    looking for something other than just another weight workout
    with the same old moves this has been a real eye opener for me and
    I have been telling my friends just how great the TT method is."
    Kelli Tomkins, Australia